4 Day Strength Training Split to Build Lean Muscle & Strength

Strength training is no longer just a trend; it’s an essential component of a well-rounded fitness routine, especially for women. Whether your goal is to build lean muscle, lose fat, improve bone health, or boost confidence, following a structured program makes all the difference. One of the most effective strategies is a 4-day strength training split.

This type of program divides workouts across the week, allowing you to target specific muscle groups for maximum results while still giving your body adequate rest and recovery. In this guide, we’ll break down exactly how a 4-day strength training split for women works, why it’s effective, and provide a complete sample plan you can follow.

4 Day Strength Training Split for Women to Get Toned

Boosts Muscle Tone Without “Bulking”

A common misconception is that lifting weights will make women bulky. In reality, women have lower testosterone levels compared to men, making it more difficult to gain excessive muscle mass. Instead, strength training helps sculpt lean, toned muscles.

Enhances Metabolism

Strength training increases muscle mass, which boosts your resting metabolic rate. This means you’ll burn more calories throughout the day—even at rest.

Improves Bone Density

Women are at a higher risk of osteoporosis as they age. Weightlifting strengthens bones and helps maintain density, reducing the risk of fractures later in life.

Supports Confidence and Functionality

Strong muscles not only improve your appearance but also enhance everyday performance—from carrying groceries to playing with kids. Plus, the confidence gained from progressive strength is life-changing.

What Is a 4 Day Strength Training Split?

A training split refers to how you divide your workouts throughout the week. With a 4-day split, you dedicate four training sessions per week, each focusing on specific muscle groups. This allows for:

• Adequate volume (number of sets and reps per muscle group)
• Sufficient recovery between sessions
• A balance between strength, endurance, and hypertrophy

Common 4-Day Strength Training Split Structures

1. Upper/Lower Split
   • Day 1: Upper Body
   • Day 2: Lower Body
   • Day 3: Rest
   • Day 4: Upper Body
   • Day 5: Lower Body
2. Push/Pull/Lower/Upper Split
   • Day 1: Push (chest, shoulders, triceps)
   • Day 2: Pull (back, biceps)
   • Day 3: Rest
   • Day 4: Lower Body (quads, hamstrings, glutes, calves)
   • Day 5: Upper Body full mix

Both methods are excellent. Which one you choose depends on your fitness level and preferences. For women, the upper/lower split often works best, especially when the focus includes glutes, legs, and core development.

Key Training Principles 4 Day Strength Training Split for Women

Progressive Overload

To see results, you need to consistently challenge your muscles by increasing weight, reps, or intensity over time.

Repetition Ranges

• Strength: 4–6 reps
• Hypertrophy (muscle building): 8–12 reps
• Endurance: 12–15+ reps

A good program for women often blends these rep ranges to achieve both strength and toning.

Rest Periods

• Heavy lifts: 2–3 minutes
• Accessory or isolation work: 30–90 seconds

Nutrition and Recovery

Pair your workouts with adequate protein intake (around 0.8–1 gram per pound of bodyweight) and sleep to maximize muscle recovery and growth.

Sample 4 Day Strength Training Split for Women

Below is a sample weekly plan that balances strength, hypertrophy, and toning while prioritizing common goals for women: stronger glutes, sculpted arms, and overall conditioning.

Day 1: Upper Body (Push Focus – Chest, Shoulders, Triceps)

Warm-Up: 5–10 minutes dynamic mobility + light dumbbell presses

Main Workout

• Bench Press (barbell or dumbbell): 4 sets x 8–10 reps
• Overhead Shoulder Press: 3 sets x 10 reps
• Incline Dumbbell Fly: 3 sets x 12 reps
• Tricep Dips (bodyweight or assisted): 3 sets x 12 reps
• Lateral Raises: 3 sets x 15 reps
• Push-Ups (weighted or bodyweight): 3 sets to failure

Finisher: Battle ropes or push-up variations for 3 minutes.

Day 2: Lower Body (Glutes & Quads Focus) Strength Training Split

Warm-Up: Glute activation with resistance bands (clamshells, hip bridges)

Main Workout

• Barbell Back Squat: 4 sets x 8 reps
• Hip Thrusts: 4 sets x 10–12 reps
• Bulgarian Split Squats: 3 sets x 10 reps per leg
• Walking Lunges: 3 sets of 20 steps
• Leg Press (if available): 3 sets x 12 reps
• Calf Raises: 3 sets x 20 reps

Finisher: Sled pushes or squat jumps for 3–5 minutes.

Day 3: Rest or Active Recovery

• Light yoga, stretching, or a brisk walk.

Day 4: Upper Body (Pull Focus – Back & Biceps)

Warm-Up: Band pull-aparts + light dumbbell curls

Main Workout

• Deadlifts (conventional or sumo): 4 sets x 6–8 reps
• Pull-Ups (assisted if necessary): 3 sets to failure
• Bent-Over Rows: 4 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Bicep Curls (barbell or dumbbells): 3 sets x 12 reps
• Hammer Curls: 3 sets x 12 reps

Finisher: Farmer’s carries (walk 40–60 seconds, 3 rounds).

Day 5: Lower Body (Hamstrings & Glutes Focus)

Warm-Up: Hip circles, glute bridges, dynamic hamstring stretches

Main Workout

• Romanian Deadlift: 4 sets x 8–10 reps
• Front Squats or Goblet Squats: 4 sets x 10 reps
• Hip Thrusts (barbell): 3 sets x 12 reps
• Glute Kickbacks (cable or bands): 3 sets x 15 reps per side
• Leg Curls (machine or stability ball): 3 sets x 12 reps
• Step-Ups: 3 sets x 12 reps per leg

Finisher: Sprint intervals (6–8 rounds of 20 seconds on/40 seconds off).

Day 6 & 7: Rest or Active Recovery

• Focus on mobility, yoga, foam rolling, or walking.

Benefits of This 4 Day Strength Training Split for Women

Focused Muscle Development

Dividing upper and lower body days allows more volume on glutes, legs, and arms, helping women tone common target areas.

Balanced Strength and Aesthetics

By mixing compound lifts (squats, deadlifts, presses) with accessory work, you build both functional strength and muscle definition.

Sustainable Routine

Four days per week is manageable for most women with busy schedules. It provides intensity and results without overwhelming commitment.

Tips for Success with 4 Day Strength Training Split Program

Track Progress

Use a workout journal or app to log sets, reps, and weights.

Prioritize Form

Good technique prevents injury and ensures you’re targeting the right muscles.

Don’t Neglect Nutrition

Aim for balanced meals with lean protein, healthy fats, and complex carbs.

Stay Consistent

Strength training requires patience—results come from showing up week after week.

Frequently Asked Questions About 4 Day Strength Training Split

Will I Lose Weight on a 4-Day Strength Split?

Yes—if combined with a calorie deficit. Strength training builds muscle, which boosts calorie burn, especially when paired with proper nutrition.

Can Beginners Do This Split?

Absolutely. Beginners should start with lighter weights, focus on form, and gradually increase resistance.

Do I Need Gym Equipment?

While gym access helps, you can adapt with dumbbells, resistance bands, and bodyweight exercises at home.

A 4 day strength training split for women is one of the most effective ways to build lean muscle, burn fat, and improve overall health. It balances intensity with recovery, fits into busy schedules, and delivers long-term results when combined with consistency and smart nutrition.

Whether you’re a beginner or experienced lifter, this split can be tailored to your fitness level. The key is progressive overload, proper form, and staying committed. In just a few weeks, you’ll notice not only physical changes but also a stronger, more confident version of yourself.

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